Have you mastered the standard push-up and are looking for something more challenging? The below 5 push up variations will take that standard push up to the next level and will help build upper body strength and strong, sexy arms!
I’m going to be honest here – I’m a bit of a push up show off.
Because of my build [thanks Daddy!] I’ve always been pretty big and strong up top, which means that push ups come fairly easily to me. I can pump out 20 repetitions at a time pretty easily and always incorporate them into my workout whether it be as part of the routine or as part of the warm-up. I even do them during the day as a break from my computer work, dropping to the floor to do a few sets to get my heart-rate up as well as get in a mini strength workout. I’m kind of obsessed with them I guess.
Which means standard push ups don’t always cut it for me anymore. Sure, they are still hard for me, but these days I’ve started incorporating other push up variations to ramp up the intensity and difficulty level.
The following 5 push up variations are just a few of my favorites [they are so many!] that I wanted to share with you guys! I only just discovered that I could do one of them a few weeks back, so it’s pretty much my favorite type of push up right now [clap push ups].
Push Up Variations
Spider-Man Push Up
Begin in push up position. As you lower your body to the floor, bring your right knee to your right elbow. Press back to the start position. Repeat movement on the left side.
One Leg Push Ups
Begin in push up position. Raise right leg up and complete a push up. You can either repeat consecutive push ups on one side or alternate between sides by changing the raised leg between push ups.
Clap Push Ups
Begin in push up position. Lower body to the ground, then explode upward, bringing hands together at the chest to “clap”. Land with hands back at shoulder width and in push up position.
Begin with hands slightly wider than shoulder width and feet on your mat with your hips raised in a V position. Lower your shoulders and slide your chest through your hands. Try to get your chest as low to the ground as possible. You should end in a sort of upward dog position, with no parts of your legs or torso touching the ground. Reverse the move and bring your hips back towards the ceiling.
Rolling T Push Ups
Begin in push up position. Perform a standard push up, then roll out into a side plank with one arm planted firmly on the ground while the other goes directly upwards. Roll back to the start position, perform a push up and roll to the other side.
Not every shot taken can be as perfect as the ones above. Below are a few of my favorite outtakes, with a few appearances from my pups!
Do you guys have any idea how hard clap push ups are to photo? This was shot 3 of 5. Thankfully I didn’t have to do too many before getting the shot in the workout above!
I tried really hard to get a cheesy shot of me just sitting on my mat, but Opie wasn’t having any of it. Every time I sit, whether it be on the living room floor or in the backyard grass, she has to come curl up in my lap. Love that fluffy pup.
Saved the best for last 🙂
So there you have it – 5 new push up variations for you to try when the standard push up gets to be too easy. Like I said above, push ups are kind of my thing so I am always doing them, but these push up variations always push me to my limit! Try adding them into your upper body workout days, an AMRAP, or even just do them on their own!
If the above 5 push-up variations are starting to get a bit too easy for you or you are looking for even more variations, check out this list of over 110 push-up variations. It has every push-up that you could ever imagine – and some you may have never even thought of!
Now, DROP AND GIVE ME 20! 😉
What’s your favorite push up variation?